96: Fitness Standards Pre-Selection Program

Struggling with the 3.2km webbing run for Special Forces selection? You’re not alone — it’s one of the most commonly failed gates for aspiring operators. In this video, former 2nd Commando Regiment operator Rhys Dowden breaks down exactly how to train smarter and crush the 3.2km run under 16 minutes — even with boots, rifle, and webbing. You’ll learn how to build speed and endurance, structure your weekly running plan, improve technique, set up your gear correctly, and choose the right boots to maximise performance. Whether you’re applying for SASR, Commandos, or another SOCOMD role, this is your step‑by‑step guide to preparing properly and avoiding the mistakes that cause most candidates to fail.

Wondering how much you should weigh for Special Forces Selection? You’re asking the wrong question. In this episode, I reveal what really matters – from smashing the 3.2km webbing run to building the endurance, strength, and resilience to survive brutal pack marches, navigation phases, and team tasks. Learn how to train for the real demands of Selection and avoid the mistakes that wipe out most candidates.

Most candidates think quitting is a big, dramatic thing. But the truth? It’s silent. Incremental. You don’t quit selection on Day 8. You quit two months earlier — when you skipped your stretch, blamed your sh#t nav, or justified that lazy pack march.In this 10-min episode, I break down what micro-quit moments are, how to spot them, and how to kill them fast.No fluff. Just hard truth, quick wins, and one mindset tweak that could save your whole prep.

Think you’re special? This episode breaks down why that mindset will sabotage your selection attempt—and why showing up humble, gritty, and ready to earn everything is your actual advantage.

In this episode, I break down what’s actually going on with Infantry recruitment in the Australian Army — yep, it’s currently on pause, even though there are still positions to fill. I unpack why Infantry is considered a lower priority right now, and what this means if your ultimate goal is to go Special Forces. Should you wait 6–12 months for Infantry to open up, or join another corps and get started now? I give you my take, based on experience, and the pros and cons of both options. Plus, I’ll cover how you can still get physically and mentally conditioned for selection, even if you go in via a different role, and whether bringing other skill sets to SF might actually give you an edge. If you’re serious about SF and want clarity on your best path forward, make sure you give this one a listen.

In this episode, I pose the question: If you could only train two exercises to prepare for selection, what would they be? Let's discuss!

In this episode, I discuss the obvious requirement of needing to finish selection to pass. Sounds straight-forward, right? Wrong! Many candidates get in their own way and fail to complete selection. Listen to find out why, it just might increase your chances of becoming an SF Operator.

In this episode, I answer 5 specific SF related questions. I cover, joining the Military with a criminal record, admitting to a mental health issue, colour blindness, a day in the life of a SFDRS candidate, and the new changes to equipment for SFET and selection. Some crucial points here!

In this episode, I discuss a lesson learned many years ago while on overseas operations. It has stuck with me ever since and I utilise it constantly to reframe situations to get something positive from them or make them more enjoyable. Take a listen to see how you can apply the same mindset - particularly on selection.

In this episode, I discuss the fitness standards you should be aiming for before beginning a selection specific training program. Whether you're going down the SFDRS pathway or you're already in the Military, but a ways out from selection, these are the standards you'll want to reach!